Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.330.19
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.51
Hash Brown PotatoesHome prepared Hash Brown Potatoes113142.130.384.94039.71.70.590.720.373.623.40.62
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared144161.33NANA036.69.27NANANA4.92.440.63
Sauteed Yellow OnionsOnions, yellow, sauteed24426.33.61.611.7NA19NA3.65.121.984.152.30.66
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes137161.280.613.180390.3700.3604.43.630.74
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1866.670.58NANA057.214.3NANANA3.542.530.75
Glazed WalnutsNuts, walnuts, glazed6021.42.14NANA028.619.3NANANA2.164.970.77
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed25930.64.1213.30115.62.82.804.6620.78
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.250.79
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)3301.350.220.20.15069.760.22930.203.31.90.82
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes185112.64NANA046.30.69NANANA4.074.570.89
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated156142.60.323.35042.60.4200.30.133.133.330.91
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12412.810.982.560421.440.560.7604.4640.92
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans240172.361.138.5022.6NANANANA1.9231.40.96
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.80.97
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.99
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes84.70.350.140.0230.079068.82.850.830.750.845.67.071.03
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids4696.71.030.0943.106119.30.81.2177.9710.21.03
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved2653.770.40.0371.2068.78.920.691.147.16.99.61.04
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.861.04
KetchupCatsup2970.30.0420.0030.12081.4632630.36.830.893.11.04
Low Salt KetchupLow sodium Ketchup2970.30.0420.0030.12081.4632630.36.830.893.11.04
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.91.05
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed22628.83.51.75110159.655.24.30.144.062.351.06
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt3450.340.090.0340.11069.43.1411.170.666.26.451.07
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.461.07
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.661.1
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt3490.350.0910.0350.110703.10.981.150.636.285.971.1
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.1
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.251.1
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.91.1
Baked Potato FleshBaked Potatoes Flesh no Salt3230.320.0840.0320.1069.55.5NANANA4.846.321.13
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9741.2
Cooked Tree FernCooked Tree Fern no Salt7500.530.0680.140.11082.4NANANANA27.82.181.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)1493127.4NA0.3408.3NANANANANA2.41.2
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids4485.461.10.0812.16064.2200.811.2517.58.9610.31.2
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids4485.461.10.0812.16064.2200.811.2517.58.9610.31.2
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt3000.30.0780.030.096070NANANANA4.86.31.23
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack4051.70.260.0240.78075.524.7NANANA4.867.051.26
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes2049.51.90.0370.5050.60.4100.20.23.884.571.27
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.231.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.791.3
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained3751.60.250.0230.74073.411.7NANANA910.31.3
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes1799.321.840.0380.5051.30.500.20.324.644.751.32
Onions FlakesDry Onions Flakes860.40.0670.0080.15071.632NANANA7.97.71.33
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared185143.4NANA0410.63NANANA4.444.741.33
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.33
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt2590.360.0750.0230.130711.27NANANA103.851.34
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven10915.52.320.916.94036.75.541.371.421.92.44.51.36
YamRaw Yam2540.430.0940.0310.160711.27NANANA10.43.91.37
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared160164.16NANA0370.79NANANA3.74.331.4
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared3412.630.630.0481.12070.7310.681.2299.910.31.4
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3134.70.620.0561.83065.6142.472.638.567.510.71.4
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes14719.44.870.334.8032NANANANA2.53.261.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.41.42
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 3412.660.410.0381.2070.68.521.021.35.637.1610.31.43
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.51.44
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)2460.640.160.150.1108365.6NANANA2.70.911.45
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.51.46
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.47
TaroRaw Taro2680.540.110.0670.160711.07NANANA1141.47
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed4430.327NA0.3309.44NANANANANA2.321.47
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids4110.250.0370.0080.074074.7NANANANA10.33.451.48
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt90175.37NA1.27035.7NANANANA2.93.21.5
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.131.5
Cooked TaroCooked Taro no Salt2110.230.0490.030.0680731.04NANANA10.81.11.52
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes11517.35.24NA1.24034.8NANANANA3.353.271.52
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.31.54
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt3660.290.0660.0220.11073NANANANANA6.331.57
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.531.57
OnionsRaw Onions7500.750.320.030.098070329.6814.87.4312.88.251.58
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added4171.750.270.0250.8075.59.2NANANA57.251.6
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added4171.750.270.0250.8075.513.50.960.961157.251.6
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack4171.750.270.0250.8075.513.50.960.961157.251.6
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added3801.90.290.0270.87074NANANANA7.69.151.6
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack3801.90.290.0270.87074NANANANA7.69.151.6
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added3801.90.290.0270.8707421.20.871.3318.67.69.151.6
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack3801.90.290.0270.8707421.20.871.3318.67.69.151.6
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt3000.360.0750.0210.13070.227.5NANANA5.45.131.62
Frozen Potato WedgesPotato wedges, frozen2335.11.28NA0.24059.20.7NANANA4.656.281.63
Boiled OnionsBoiled and Drained Onions6821.30.210.0270.48069.232.39.8157.59.559.271.64
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared3130.560.120.0410.21069.4NANANANA5.35.341.66
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.03111.67
Boiled White Sweet CornBoiled and Drained White Sweet Corn3094.360.610.0561.8067243.152.1618.68.3510.31.7
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.21.7
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes3570.29NANANA068.43.251.31.9306.436.251.7
Toasted Dried CoconutToasted Dried Coconut Meat50.72421NA0.26022.5NANANANANA2.71.7
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained3702.50.380.0331.14071.511.41.71.787.268.99.441.74
Dried Shiitake MushroomsMushrooms, shiitake, dried10110.230.0130.14076.42.24NANANA11.79.71.74
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids4923.80.380.0341.106820.40.841.28188.369.61.77
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids4923.80.380.0341.106820.40.841.28188.369.61.77
Boiled RutabagasBoiled and Drained Rutabagas10001.80.290.570.38068.439.515.420.63.5189.31.8
White Sweet CornRaw White Sweet Corn3494.10.630.0561.9066.311.2NANANA9.411.21.8
Yellow Sweet CornRaw Yellow Sweet Corn3494.71.130.0491.65065.2226.77123.16.9811.41.8
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.51.8
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.87
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1261.50.220.0380.35065.7NANANANANA5.621.9
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.9
Macronutrients in Top 100 Nuts & Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by least amount of Iron per 300 calories.
Top 5 nuts & vegetables with least amount of iron per 300 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions